70 Pounds and a License

In August of 2024 I was 240 pounds with a 36 inch waist, drinking three to six tall cans a day, seven days a week.

Seven months later I was 170.

No coach. No trainer. No meal plan I paid for. No TRT, no peptides, nothing. I've never bench pressed and I've never back squatted, not once in my life. I own three kettlebells. I eat Chipotle at least once a week.

And I did the whole thing without missing a single Saturday with my kids.

Here's what this book actually is.

I work for a living. I'm a general engineering contractor and I qualify the A license for a plumbing company. I've got two kids and a fiancée with three of her own. My day starts at four in the morning and I'm on a jobsite by seven.

So this isn't a program. Programs are for people with time.

It's the system I built to fit inside a life that was already completely full — a full workday, a family that needs me, a body with real miles on it, and a contractor's license I kept meaning to go get.

I got up at four. I hit the gym for forty-five minutes. I studied for thirty. I passed my Class A in November of 2025.

And then every Saturday, I was home.

What's in it:

• The 4 AM clock — the exact schedule, in two versions, because you install them nine months apart and everybody who tries to do it all at once quits
• How to train with a body that already got hurt — kettlebells and bodyweight only, why heavy lifting kept putting me in the chiropractor's office, and the 45-minute template I've run for two years
• Eating for guys who hate vegetables — I eat four of them. The whole grocery list fits on an index card
• What's in my Tupperware every workday, down to the brands. I don't own a lunchbox. I leave a glass dish on my dash and let the sun heat it
• Passing your licensing exam in thirty-minute pieces — what I studied, what nearly got me, and the one piece of advice I'd give any guy going for his ticket
• Why the weekend is locked and what happens to guys who train through it
• A cheat sheet, two workout templates, and a 90-day tracker you can screenshot and keep on your phone

What it isn't.

There's no macro calculator in here. No supplement stack — mine is four things and they all go in a coffee. No cold plunge, no fasting window, no morning routine I came down off a mountain with.

I'm not going to tell you to eat chicken and broccoli out of six containers. I've never seen a guy on a jobsite stick to that and neither have you.

I'm also not a doctor, a trainer, or a nutritionist, and I say so on the first page. I'm a guy with a before picture, an after picture, and two years of doing boring things on purpose.

Who it's for.

Guys who work with their hands. Plumbers, framers, electricians, HVAC, welders, foremen, operators. Married, kids, tired, heavier than you want to be, and sitting on a license you keep telling yourself you'll go get one of these days.

If your problem is that you don't know what to do — you don't need this book. You already know what to do.

If your problem is that you don't know how to fit it into the life you've actually got, that's the whole book.

What you get:

• PDF (81 pages, formatted for reading on a phone or printing)
• EPUB for Kindle, Apple Books, or any reader
• Instant download, yours forever